Welcome to Teri's Food Therapy, a unique blog here for you to explore. Teri's F.T. blog is mainly Caribbean style food. Cooking has added such value to my life, and I love having the opportunity to share my passions and thoughts with my loyal readers. Read on, and enjoy.

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  • Terissa Skinner-Ballantyne


Updated: Apr 21, 2020

I am honestly having a ball with this whole dairy free lifestyle that i'm currently embarking on. Now don't get me wrong, it can be challenging at times with the endless process of reading every label and now learning that many foods that don't state boldly that they contain dairy may also contain dairy proteins that are cleverly hidden within the ingredients. What that means for someone with a dairy allergy is that you can basically still get sick by eating foods that just contain the milk protein (stressful I know). My experiments however have led me to a happy little place with so many dairy free alternatives that I get excited every time I try a new recipe. There are many milk replacements from Almond, Cashew, Oat etc with my favs thus far being Coconut and Rice Milk. Despite having a vegetarian cheese option that I use often and granted that this recipe is a creamy recipe, I wanted to try this cheese free and I was quite successful. Here's my creamy chicken recipe and I do hope you enjoy.


4 medium Chicken Breasts skinned

2 tbsp Green Seasoning


1 cup Rice Milk\

4 tbsp Olive Oil

1/4 cup Vegan Margarine (i use Marigold)

1/4 tsp Corn starch

1/4 tsp Red Pepper Flakes

2 tbsp dried Dill

1 small Onion chopped finely

1/2 cup Water

1/2 tsp White Pepper

Salt to taste


NOTE: Cleaning and washing of meats is one of the most important aspects of prep to Trinbagonians. After trimming the fat removing the blood and guts and sometimes the skin we usually wash our meat with lime/lemon water, vinegar water or in certain instances flour and water. This done to remove fresh smell and clean meat all at once.

●Slice breasts in half and as usual wash chicken using lime/lemon water or vinegar water to clean.

●Add green seasoning and a pinch of salt, rub into chicken well.

●To a large saucepan on medium heat add olive oil, allow it to heat up. Add pieces of chicken breasts and allow to cook slowly for 8-10 mins on both sides. Ensure each side has a nice golden color.

●Once all the breasts are cooked remove from the pan, set aside and lower the heat.

● Add margarine to the same saucepan and melt before adding onions. Saute till onion is translucent.

● To rice milk add cornstarch and stir well before adding to the pan with the onions. Whisk in rice milk until it begins to simmer and thicken slightly.

●Add dill, red pepper flakes and white pepper and stir quickly for at least 1 min. (this sauce thickens quickly so be mindful) add water and stir into sauce.

●Once sauce is at the desired consistency add chicken breasts cover with sauce and allow to simmer for a further 30 sec before removing from heat and serving hot.

My Basil and Onion Creamy Chicken pictured here with my Yellow Black Bean Rice.

However you choose to pair this delicious chicken i sincerely hope you enjoy.

Thanks for joining me for another session of Food Therapy and i hope to see you soon❤

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